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Sam Ashen Götterdämmerung


Sam Ashen

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Hello everybody!  I am a bit late to the Zero Week Party because I was vacationing in Hawaii!

 

uHziF6.jpg

 

Now I am back and into a new Challenge Cycle.  So what do the next four weeks look like?

 

W1 = Week 4 of this 10x10 program that I still cannot name courtesy of She Who Must Not Be Named.  Ends July 24.

W2 = Week 5 of this 10x10 Program that I still cannot name courtesy of She Who Must Not Be Named.  Ends July 31.

W3 = Week 6 of this 10x10 Program that I still cannot name courtesy of She Who Must Not Be Named.  Ends August 7.

W4 = First of 3 weeks where the 10x10 is reduced to 5x5.  Ends August 14.

 

Program appears to be a 5-day split.  Two days I have already named.

Day 1: Snatch Pulls + Snatch, Hip Snatch, Clean Pull + Clean Cardio, Jerks, 5x5 Front-Squats.

Day 2: 10x10 Squats, 3x8 Deadlifts, Dumbbell Bench Press and Accessories.  Tod Durch Kneiburge.

Day 3: Snatch Pulls + Hip Snatch, Clean Pull + Clean and Jerk, Rows and Pull-ups.  No Squats.

Day 4: 10x10 Deadlifts, 3x8 Squats, Incline Dumbbell Bench Press and Accessories.  Tod Durch Kreuzheben.

Day 5: Snatch High Pull, Hang Clean, Jerk, 5x3 Front-Squats, Flies.

 

Yes.  I get TWO rest days!  And I can put them wherever I want - as long as they follow 10x10 Squat Days and 10x10 Deadlift Days. :P

 

Also.  Parents.  They are arriving August 6 and I have them for a few weeks.  So this is all about survival.  Hmm.  With the programming being what it is, they will not see very much of me.  Also.  More hot meals.  Guess who is going up a weight class! :fat::tyrannosaurus:

 

I could not find a good picture make a theme, so here is a video!

 

Now Goals.  Set up pretty much as usual.

 

Goal 1:  Follow the Program!

 

Pretty much the usual.  Well.  One thing to be said about these programs is they really do not leave much choice about whether to go to the gym or not.  28 Days to check off.  20 of them are Gym Days.  8 of them are Rest Days.

 

Goal 2:  Get back on Track with Macros and Diet!

 

Well.  Hawaii vacation happened.  I took a vacation from tracking.  Now I am back in town and have a few weeks before Parents arrive.  So I can get tracking again.

 

Also.  Figuring out how to keep tracking while they are in town.

 

Goal 3:  Survive!

 

Yup.  This is all about survival!  And Damage Control!

 

So tomorrow starts the 4WC.  Get weight and measurements.  Get another set at the end of the 4WC.

 

And that's it.  Otherwise pretty simple.

 

Goal 4: Putting the Götter into Götterdämmerung!

Yup.  Olympic puns!  In spoilers, of course!

 

EDIT:  Added Goal 4.

  • Like 6

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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1 hour ago, Emerald_Dragonfly said:

Image result for survive

Now as a parent and grandparent...I am the one being survived...

  • Like 4

Warriors don't count reps and sets. They count tons.

My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar

Tally Sheet for 2019

Encouragement for older members: Chronologically Blessed Group;

Encouragement for newbie lifters: When we were weaker

 

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Continuing the discussion from Redstone's thread because if I start talking about my drama, then that belongs on my thread and not hers....

 

The Job Hunt Front is currently DEFCON 4.  Note that DEFCON 5 is on the scale, for reference only - because you never admit you are completely not ready.  Therefore DEFCON 4 is the lowest practical level of readiness.

 

When I look back I would say I have fantasized about moving for a very long time - Pretty much since I moved here.  Fantasize about jumping ship or getting thrown overboard.  Either way leads to the next big adventure in a new and exciting location.

 

I joke about how they have recently hired my replacement, who has been on board for about a month and a half.  They have been doing a lot of hiring lately.  Expanding.  Filling the hand with cards.  They did announce a management change I am not 100% comfortable in the week before I left on vacation.  So anything is possible.  (Maybe my replacement gets a few jobs then gets promoted on top which is a better than the current and previous situation.)

 

Explaining all this talk about jumping ship, getting thrown overboard, my replacement being hired, and particularly new job = new location was not a lot of fun when it got an outburst like, "Can't you find anything around here?"

 

There.  I said it.

 

There are thousands of ways to express, "I would really hate to see you go."  All of them should be followed up with, "But I understand."

 

One week ago, early this morning, I went into MSP and I knew I was walking into a cluster.  I unloaded my feelings on FB.  Typical pre-vacation grumpiness.  It was going to take a good half hour to drop off the bag and perhaps even longer to clear security.  They recently changed procedures.  Nobody knew how anything was supposed to work.  People were getting into wrong lines everywhere.

 

I thought to myself:  The next time I move, I want to be near an airport with one terminal and two gates.  No big deal getting there.  No crowds.  No huge lines.  A little flight goes somewhere more civilized where the entire world is open.

 

The last place I lived was like that.  More than two gates, but still small.  Major airports a short flight away.  Too lazy to look up the list.

 

The DEFCON 4 action I should take is get on Linkedin and look up the last recruiter I successfully worked with and have an "innocent" "How's it going?" conversation and get a second opinion of the general market conditions.

 

This might be a good time to try getting some sleep to be ready for the next day.  It is sure to be very interesting!

  • Like 5

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post
1 hour ago, Sam Ashen said:

I thought to myself:  The next time I move, I want to be near an airport with one terminal and two gates.  No big deal getting there.  No crowds.  No huge lines.  A little flight goes somewhere more civilized where the entire world is open.

 

Sounds like my city, lol. A hop and skip to Atlanta...takes all of two seconds to get through the cattle yard that is the TSA screening process. 

  • Like 3

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

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Here becuz german B)

  • Like 1

I´m a bass player, what´s your superpower?

"Small you are? Lift you must!" Master Broda, at the Dagobrah warrior bootcamp to his apprentice Luke Skylifter

 "Let not the gains of your heart diminish the gains from your mind for the path of iron is long and full of hardship"  Book of Liftviticus ch23, v13

Success starts where excuses end! 

\m/ Be awesome!!! \m/

My DailyBattleLog:

\m/ Commitment on being awesome \m/

My Current Challenge:

Click me!!!

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Following again. San Antonio has a very laid back airport and all the Tex-Mex makes very interesting options for If It Fits Your Mouth day.

  • Like 4

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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1) If your parents are coming, might not be the best time to run 10x10

2) HAPPY HUNTING!!! :D

  • Like 1

Current Challenge

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Instagram | Goodreads

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16 hours ago, Urgan said:

Sounds like my city, lol. A hop and skip to Atlanta...takes all of two seconds to get through the cattle yard that is the TSA screening process. 

 

The main (travel) drawback to where I was living previously was the hour and a half drive to the airport.

 

4 hours ago, miss_marissa said:

2) HAPPY HUNTING!!! :D

 

The hunting is currently not very serious at the moment.

 

Oh, yeah.  I was supposed to DL Linkedin and catch up with somebody.

 

4 hours ago, miss_marissa said:

1) If your parents are coming, might not be the best time to run 10x10

 

Coincidentally they will be in town in time for the volume reduction to 5x5.

 

3 hours ago, Rookiebeotch said:

I'm still sore and stiff from riding along your 10x10 DL workout, but I managed to make it over to this thread. 

 

 She Who Must Not Be Named will be very happy to hear that! :devilish:

 

..............

 

More later.  Rounding out Week 3 tonight!  Didn't do that badly on that front while on vacation.

 

Hmm.  I guess I should be giving out vacation stories.  It might be simplest to go over one day at a time from one week ago.  For example, the week ago Monday was Mauna Kea.

  • Like 1

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

One Week ago - Top of Mauna Kea

 

Yup.  First thing on the list of things to do is see the observatories on top of Mauna Kea and satisfy my Astronomy Nerd from 30 years past.  Meanwhile, 30 and a half years ago, I was satisfying my Astronomy Nerd by visiting Cape Canaveral and Space Shuttle Columbia which was on the launch pad and kept getting delayed so I could not see the launch.  The mission following that was the ill-fated Challenger. :(

 

Yup.  They supplied the parka!

 

I was really worried about how I was going to respond to the elevation because I have never been this high before.  (not even Colorado high)  All said, I felt perfect up there!  Even if a little goofy.

 

 

14 for being just shy of 14000 feet.  I intended 13.  But altitude.  Counting.  Fail.

 

Yup.  The guide told me off for it.  He had a nice way of saying if I pass out, the tour ends and everybody has to return to sea level because I was being a complete jackass.

 

But it felt good and I knew I could do it.  I did return to the van and made sure I could catch my breath afterwards so that nothing bad was going to happen.  And nothing bad happened.

 

Let's see if I can dig up a picture of the sun setting over the clouds......

 

nNFp3w.jpg

 

We also got a little bit of stargazing in at 11000 feet.  Since I was not used to being so far south, there were two constellations I could not stop staring at:  Ursa Major and Scorpio.

 

-----------------------------------

 

Today's work:  Week 3, Day 5.

 

Snatch Pulls: 5x94, 5x134, 5x5x154 pounds

 

Hang Cleans: 2x154, 2x174, 2x184, 2x194, 2x2x204 pounds

 

Jerks: 3x134, 3x164, 5x3x184 pounds

 

Front-Squats: 3x184, 2x3x234, 2x3x204 pounds

 

Flies: 3x8x30 pounds

 

Score for Today:

2468 Calories

261 Carbs

97 Fat

165 Protein

 

-5.3 Overall

 

Cooking is out of the question.  I came back on vacation to find my AC is out. :(

 

So as I write, the house is wide open and I will sleep in the basement.

 

If it is really bad, the cheapskate in me would call the parents and ask if they would delay the visit by two months so that I can delay any big "investments" to a more off-season time.

 

Expensive month! :lol:

  • Like 8

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

Darn A/Cs, they ALWAYS go out when travel and other expense is already on the books. Always. Ours did the same darn thing, only it was accompanied by our bathroom mirror trying to pop off the wall. 

  • Like 1

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

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2 minutes ago, Urgan said:

Darn A/Cs, they ALWAYS go out when travel and other expense is already on the books. Always. Ours did the same darn thing, only it was accompanied by our bathroom mirror trying to pop off the wall. 

 

On the other hand, the cheapskate inside me says my father would really enjoy a "project."

 

Install a window unit in the basement where they can camp and see if he can fix it. :devilish:

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post
4 minutes ago, Sam Ashen said:

 

On the other hand, the cheapskate inside me says my father would really enjoy a "project."

 

Install a window unit in the basement where they can camp and see if he can fix it. :devilish:

 

Dad loves it, Mom doesn't wanna come back, LOL~~~~

  • Like 1

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

Link to post
5 minutes ago, Urgan said:

 

Dad loves it, Mom doesn't wanna come back, LOL~~~~

 

Meanwhile I look at blown up windings all the time.  It's what I do for a living. :lol:

 

Except - This is a motor and not a transformer.  Well.  The motor is not turning, so I guess now it is a transformer and it is tripping the breaker.

 

Family NEVER wants to visit again.  WIN!  JK.

 

EDIT:  Coming back from a red-eye to a hot house and not thinking properly and being too tired to talk to family = DERP = did not even think to check breakers. :lol:  Oh well - I was too tired to even try trouble-shooting, let alone get it right.  A little service charge yields one opinion.  Let's see what the second opinion brings.

  • Like 2

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

We don't have air conditioning, I recommend:

 

slow cooker meals, pasta salads with tons of protein throw in, sandwiches, high protein high fiber cereal with unsweetened almond milk, batch cooking so you only have to heat up the oven one time to cook a ton of chicken breast, salads with tuna on top

  • Like 2

Jǫrð, Delvian Nomad - Level 12 { Battle Log }

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On 7/17/2016 at 11:17 PM, Sam Ashen said:

I thought to myself:  The next time I move, I want to be near an airport with one terminal and two gates.  No big deal getting there.  No crowds.  No huge lines.  A little flight goes somewhere more civilized where the entire world is open.

 

Let's start a support group. Also, I live 20 mins from Newburgh airport, 2 gates, decent coffee stand. Only catch is that it only flies direct to Detroit and Philly, so move here and we'll lift. Only issue moving away from the city is my now serious quandary of finding good paying work, but then again that may be on me for getting an arts degree... not much of a need for that around here. 

  • Like 1
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My wrists are so stiff from doing those jerks last night.  I suppose I had my grip all wrong.

 

Just.  Try to say "My wrists are so stiff from jerking last night" while keeping a straight face.



 

Just.  Try.

  • Like 7

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post
38 minutes ago, Sam Ashen said:

My wrists are so stiff from doing those jerks last night.  I suppose I had my grip all wrong.

 

 

  Hide contents

Just.  Try to say "My wrists are so stiff from jerking last night" while keeping a straight face.

 


 

Just.  Try.
 

 



You need to use BOTH hands to jerk?  WOW! 

  • Like 6

~Emerald_Dragonfly

Level 13 Warrior

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4 hours ago, Sam Ashen said:

My wrists are so stiff from doing those jerks last night.  I suppose I had my grip all wrong.

 

 

  Hide contents

Just.  Try to say "My wrists are so stiff from jerking last night" while keeping a straight face.

 


 

Just.  Try.
 

 

 

Spoiler

Either your grip is wrong when you need both hands to jerk or you Sir deserve my respect!

 

  • Like 3

I´m a bass player, what´s your superpower?

"Small you are? Lift you must!" Master Broda, at the Dagobrah warrior bootcamp to his apprentice Luke Skylifter

 "Let not the gains of your heart diminish the gains from your mind for the path of iron is long and full of hardship"  Book of Liftviticus ch23, v13

Success starts where excuses end! 

\m/ Be awesome!!! \m/

My DailyBattleLog:

\m/ Commitment on being awesome \m/

My Current Challenge:

Click me!!!

Link to post

62970991.jpg

  • Like 2

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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